Life seems to get more and more hectic. Our days seem to be more and more packed with demands on our time. And the one area of life where we often feel we should improve (but seldom do) is that of sleep. Nobody is still quite sure of the optimum amount of sleep, or even if such a thing exists. But one thing is for certain – there’s nothing that beats feeling refreshed after a night’s rest. So what are the ways to get the best out of a night’s sleep? Let’s take a look:
1. Sleep hygiene
The term “sleep hygiene” might sound like it refers (somehow) to either washing or staying clean during sleep. But actually it refers to the conditions that are most conducive towards good sleep. The single most important thing you can do when addressing quality of sleep is to look at not just the physical factors (e.g. light levels in the room) but also the non-physical ones such as sleep cycles and bedtimes.
2. Respect your internal clock
To an extent, nature made us all creatures of habit. This is why, when after crossing time zones, we’re prone to jet-lag. Our habitual waking and sleeping cycles suddenly go up against a clock that seems to have its hour hand perpetually in the wrong place. You can work with your internal clock to help aid restful sleep by not going against it.
3. Gear up the right habits for optimum sleep
Much of what you do in the evening will likely have an effect on your night’s sleep. So – this goes without saying, really – plates of rich food, vigorous exercise, caffeine – all of these are to be avoided during the time prior to going to bed. It’s good to be aware of the things that can boost sleep, such as being in a quiet place, being hydrated and avoiding too much ‘blue light’ (e.g. from computer screens) before bed.
4. Ritualize and make associations
It’s amazing what the power of ritual can do to help sleep. It may be down to the fact that if you carry out a series of actions every night (say, setting the alarm clock, filling the hot water bottle, reading a few pages of a favourite book) you are sending signals to the brain that bedtime is near. It’s almost as if the subconscious starts to prepare your body for the sleep ahead. Some people use a ‘sleep aroma’ that they associate with sleep – and you can even buy dispensers that give off a calming lavender type smell.
5. Leverage the power of light
Our brains are actually programmed to sleep when we’re in darkness. So obviously it’s best to sleep in dark or near dark. But what about waking? Well, the opposite is true. Bright light aids alertness. So when the morning comes, if it’s dark outside and in the room, the sound of the alarm may be intrusive enough to make you groan. Using a dawn simulation clock can really help wake you up by degrees in much the same way as you would if sunlight started streaming in through the window.
6. Embrace the Zen aspect of the Zzz
An untidy room is like a three-dimensional to-do list – it’s a whole litany of things that need done. “Wash this garment.” “Put away this no longer required novel.” And so on. The reason you feel calmer in a tidy, ordered, Zen-like room is that it doesn’t require any action other than for you to enjoy being there.
7. Build your day around your night’s sleep
Exercise. By getting the recommended amount of exercise you’re likely to have lower stress levels, and find that bedtime and good quality sleeping are synonymous.
Varied diet. By eating the right things (like plenty of fruit and vegetables) while avoiding the nasties (large amounts of processed, additive-loaded food) you will be less likely to spend the evening snacking and be more likely to feel calmer and happier of an evening.
No smoking, and low levels of alcohol consumption. Smoking is a no-no anyway. And those who have given up often remark on how much better they feel in the mornings. In terms of alcohol, it’s a well known fact that it impedes quality sleep. Swap that glass of wine for a cup of chamomile tea……..
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